I often get asked, “how can I get rid of the last 10 or 15 lbs of belly fat?”
Recently a guy at the gym asked me this question. This dude has been pretty successful with his weight loss. He’s lost something like 40 lbs and looks great. To get there, he was disciplined with his diet and did a lot of traditional cardio. As much as I don’t agree with using low intensity cardio as a prescription for achieving weight loss, research has shown that traditional long term moderate intensity cardio can help when people have significant amounts of weight to lose. But many people find that the type of cardio that helped them lose 50 or more pounds is useless when it comes to getting rid of the last 10 or so pounds of belly fat. The solution? High intensity, short burst resistance i.e. weight training, full body conditioning moves, and following sound nutritional advice. At times, I explain this to people and they don’t believe me. They look at me and think ,”that might work for him but he’s naturally thin anyways.” Is this a valid point? Heck no!
You know why? Let me tell you something embarrassing about myself that most people don’t know.I am naturally on the thicker side. It’s super easy to for me to put on fat. All I have to do is nothing! Naturally thin? I wish! About a year and a half ago, I found myself about ten pounds overweight. Doesn’t sound like much but on a 5’7″ body, 10 lbs of fat sticks out, especially when it’s on your belly! I came to a critical decision: lose weight or buy new pants? As soon as I asked myself the question I decided to get rid of the fat, fit into all of my pants (which had become very hard to do), and to never get to that point again!
I made a decision and I did the work. It is still a daily struggle for me to stay lean but I do it and I do it without sacrificing strength and without sacrificing muscle.
You too can take control of your body and reclaim your health. I’m providing this direction as a certified and experienced trainer. More importantly though, I’m providing this information from the position of someone who has struggled with staying lean myself. If you are serious about getting rid of embarrassing and unsightly fat, then you need to do the following:
- High intensity bodyweight cardio exercises
- Short burst high intensity resistance training (with the right exercises)
- And follow sensible nutrition guidelines ( notice I didn’t mention “diet”)
SAMPLE FAT INCINERATING GYM ROUTINE:
YOU NEED A TIMER. IF YOU HAVE A PHONE, YOU HAVE A TIMER. NO EXCUSES. YOU CAN ALWAYS COUNT BY ONE THOUSANDS. FORGET ABOUT EVERYONE ELSE! YOU ARE NOT THERE FOR THEM!
YOU’LL NOTICE THAT YOU’RE GOING FOR TIME ON SOME SETS SO THE GOAL IS TO GET AS MANY REPS AS POSSIBLE IN THE TIME GIVEN. DO EVERYTHING AS FAST AS YOU CAN.
1. LEG PRESS -20 SECONDS, MOUNTAIN CLIMBERS -20 SECONDS, WALL SIT -30 SECONDS, CATCH YOUR BREATH.
REPEAT FOR A TOTAL OF 2-3 TIMES.
2. BARBELL SQUAT- 20 SECONDS, 1 ARM DUMBBELL JERK PRESS- 10 REPS EACH ARM, HIP THRUSTS-10. CATCH BREATH.
REPEAT FOR A TOTAL OF 2-3 TIMES.
3. CHIN UPS- 20 SECONDS, DUMBBELL GOBLET SQUAT- 10 REPS WITH A CHALLENGING WEIGHT, 3 STEP PUSH UPS- 20 SECONDS
REPEAT FOR A TOTAL OF 2-3 TIMES. NOTE: IF YOU CAN’T CHIN UP, JUMP UP AND HOLD FOR 5 SECONDS 4 TIMES.
IF YOU GET THROUGH THIS AND YOU DON’T FEEL YOUR MUSCLES AND LUNGS BURNING THEN EITHER YOU DIDN’T USE HEAVY ENOUGH WEIGHT OR YOU DIDN’T PERFORM THE EXERCISES EXPLOSIVELY (MEANING AS FAST AS POSSIBLE).
I RECOMMEND DOING THIS KIND OF ROUTINE 2 TIMES A WEEK. I’D LIKE YOU TO TRUST ME BECAUSE OF MY EXPERIENCE USING THIS KIND OF ROUTINE, BUT IF YOU DON’T, TRY THIS YOURSELF. YOUR NEW, TIGHTER, LEANER, MORE TONED BODY CAN BE CLOSER THAN YOU THINK IF YOU ARE SERIOUS AND IF YOU DO THIS KIND OF TRAINING.
ANY QUESTION,PLEASE PLEASE PLEASE LET ME KNOW. I MEAN IT. NEED HELP ADAPTING THIS KIND OF TRAINING BECAUSE YOU’RE A BEGINNER? NEED CLARIFICATION ON HOW TO DO THE EXERCISES? WONDERING WHEN TO DO THIS KIND OF TRAINING? YOU CAN WONDER OR YOU CAN ASK AND FIND OUT. YOU CAN WISH OR YOU CAN ACT. PEACE.
(p.s. if enough people don’t believe me and ask me for proof, I’ll post my embarrassing fat picture along with a current picture of the results I’ve gotten with this type of training)